The school year can be an overwhelming time for parents and kids alike. In addition to staying on top of your kid’s school schedule, after school activities, homework and school supply list, you have to tackle their ongoing food requests for lunch. It's not an easy task to find foods your kids will want to eat that are also at least mostly healthy. 

If we let our kids pick all the foods that go into their lunchbox each day for school, it would probably look something like this:

  1. PB+J Sandwich
  2. Chips
  3. Cookies
  4. Fruit Snacks
  5. Granola Bar
  6. Juice Box

Does that list look and sound familiar? It might sound ok, but if you pack your kids a lunch with these foods you are probably delivering between 50-75 grams of sugar to your kids in one meal! (that's more than they should eat in three days!)

Do the trips down each aisle at the grocery store feel like a mile long with your kids pulling sugar-filled cereal boxes off the shelf, grabbing bags of chips, and boxes of cookies? We’ve been there, done that! As parents we want the best for our kids. We want them to grow up healthy and happy. We also want to make sure that we provide them with the proper nutrition to ensure they are alert and prepared in the classroom, not sluggish and tired. 

Here are some great ways to make common lunchbox meals healthier -- without all the added sugars and high fats in processed foods.


PB+J Sandwich

There are a lot of great organic, all-natural nut butters (almond, cashew) with no added sugars that provide a terrific alternative to mass-produced peanut butter. In addition, there are all-fruit spreads that are low-sugar alternatives to the traditional jams and jellies they might be used to eating. Consider looking for gluten-free bread options too; your kids might not even notice a difference!



If kale chips are a bit too far off from your kid’s favorite nacho flavored tortilla chip, have you tried roasting chickpeas? These little round beans are a terrific source of protein, have a perfect crunch when roasted, and satisfy the salty craving when tossed with sea salt. You could even try dusting them with a nacho or taco seasoning to mimic their favorite flavor combo. And if your little one is a bit older and likes spice, sprinkle them with some red chili flakes. These are so tasty you’ll want to make extras just for you to snack on too. There are some nice packaged snacks in stores now made from ingredients like chickpeas that would be a definite improvement to the usual chip.



From those traditional black and white sandwich cookies to homemade chocolate chip cookies, a sweet ending to anyone’s lunch is always appreciated. Instead of opting for these high-sugar and high-fat cookies, try making cookies, brownies, or loafs that substitute sugar with an all-natural applesauce and/or substitute butter with avocado. You can even add in yummy and good-for-you ingredients like oats, blueberries, bananas, and even carrots or zucchini. Your kids won’t believe you hid vegetables in their cookies.   You can also consider nutrition bars that taste like candy bars, but have low sugar and healthy ingredients like Truth Bars

Fruit Snacks 

Fruit, in general, is usually relatively high in sugar. However, fruit is a good source of fiber and water. There’s no doubt that a fresh piece of fruit is better than any processed sugary gummy version that likely has both artificial flavors and colors. Fruit snacks can be particularly tricky -- they're called 'fruit' snacks, so they sound healthy, right? Most fruit snacks have about the same nutrition as candy. If your kids are adamantly opposed to fresh fruit, then opting for naturally dried version might satisfy the chewy, or gummy, texture they crave. There are also several all-natural fruit leathers on the market that you might consider if the dried fruit isn’t a hit with your kids either.

Granola Bars 

The granola bar and snack bar market is flooded with options. Here is a great article on how to find low sugar snack bar options that your kids are sure to love. You also might want to consider making your own granola bars with your kids. This gives them a chance to use some of their favorite ingredients, while you monitor the others. Yes, they can even add chocolate chips, just in moderation. 

Juice Box 

Plain, filtered water is always the best drink choice for your kids. However, fruit juice, soda, energy drinks, and other sugary alternatives seem to be the drink of choice of many young kids. If you want to provide flavored drink options, perhaps consider the naturally flavored waters on the market today; even the carbonated versions. These are great alternatives to the sugary juice box (even organic versions), pack a great flavor punch, and typically come in at zero calories. You want to avoid any drinks that contain artificial flavors and colors.


Here are some additional lunchbox alternatives to consider:


Some kids refuse to eat vegetables. Peas and carrots – nope. Broccoli – nope. Green beans – nope. Sound familiar? As a parent you want them to try something, anything that’s green, right? Try buying a bag of organic, frozen in-the-shell edamame. You toss the bag in your microwave for approximately 4 minutes (read the directions on the bag for your particular microwave) and you have a fun, easy to eat, delicious “bean.” These can make lunchtime more interactive and colorful!


Fruit Kabobs

Presentation can be everything. If something looks colorful and fun, your kids might be more willing to eat it! Instead of tossing a banana or apple into their lunchbox, try making fruit kabobs on a (non-sharp) stick or skewer. Slide on grapes, pineapple, strawberries, banana, pears, or whatever might be in season. Get creative! You might even consider making them with your kids, its fun and may make them more likely to eat them.

Fruit Kabobs

Use cookie cutters

Instead of offering your kid a traditional square sandwich, use an animal shaped cookie cutter to make eating more fun. You can even use cookie cutters on fruit – pineapple and watermelon are perfect – or even cheese. Give them a dinosaur sandwich with a flower bouquet of fruit and/or cheese.


Savory waffles

Here’s a fun option for a kid that may not like sandwiches. There are terrific high-protein, gluten-free pancake and waffle mixes available at your grocery store. Instead of making a sweet waffle, opt for pizza flavors, or ham and cheese. Slice the waffle into sticks, add a cup of marinara sauce or ranch dressing for dipping and they have a delicious, interactive, fun lunch to enjoy!


Bento box

Instead of purchasing the overpriced, high-in-salt, meat, cheese, cracker options available in the refrigerator section of your market, make your own. Buy high-quality, low sodium meats at the deli, choose organic multigrain crackers, find a good reduced fat cheese, and store them in a multi-sectioned container.

11 Healthier Lunch Box Options


Healthier Rice Crispy Treats  

There are some kids favorites that we all remember from childhood that can definitely be made healthier.  For example, instead of the usual rice crispy treat, try swapping out ingredients for a still-yummy but healthier version.  For example, this healthier peanut butter crispy treat recipe swaps out white rice crisps with gluten-free brown rice puffs.  


Here's to healthier lunches!

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Frequently Asked Questions

What are the key attributes of a Truth Bar?

Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!

Questions About Prebiotics and Probiotics:

What is a probiotic?

Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.

What is a prebiotic?

Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics together?

Prebiotics feed the probiotics to help them thrive and work longer in your body. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced, healthy microbiome.

How much probiotic is in each Truth Bar?

1 Billion CFU's.

What is the strain of probiotic used in Truth Bars?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten.  This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed.  Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly.   This is especially true when it has prebiotics there to feed it.

Questions about ingredients:

How are Truth Bars sweetened?

In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.

How many grams of sugar do Truth Bars have?

The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.

Are Truth Bars Made With All-Natural Ingredients?

Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.

Are Truth Bars Vegan?

Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.

Are Truth Bars 100% gluten free?

Yes. All Truth Bars are 100% gluten free.

Are Truth Bars soy free?

Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)

Are Truth Bars dairy and lactose free?

Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate.  These whey proteins contain a small percentage of lactose.

What about other allergens?

 If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.

 Are Truth Bars kosher?

Yes. They are certified OU Kosher by the Orthodox Union. 

What is the source of Omega-3's?

Truth Bars contain Omega-3s from white chia seed.

Do Truth Bars contain MCT (medium chain triglyceride) Oil?

MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.

Chocolate Peanut Butter Crunch contains no MCT oil.

 Where can I find a full list of ingredients?

You can find a full list of ingredients on each bar’s label and product page on The ingredients can be found by clicking the second tab on each product page.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages on Just click the third tab.

You can also find information on the ingredient page on that outlines key ingredients and their benefits.

Truth Bars & Popular Diets:

Are Truth Bars Keto Friendly?

Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).

How many Weight Watchers points does a Truth Bar have?

Truth Bars have approximately 8-9 points per bar.

Are Truth Bars Paleo Friendly?

Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).

Other Questions:

What is the shelf life of Truth Bars?

Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.

Do Truth Bars need to be refrigerated?

No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.

Questions about buying Truth Bars

 How do I find out if Truth Bars are sold in a store near me?

 You can use the Store Locator on to search by zip code, city or state to find a store near you.

 What if there aren't yet stores near me that carry Truth Bars?

 First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on and

 What is your return policy?

 100% satisfaction or your money back. You can reach out to us at and we will help.


 Please let us know if you have a question that is not listed above.
Simply write to us at or We are happy to answer any questions!